Tag: Water

Water Works – For Fitness and Weight Loss

Before I had my left hip replaced a year ago, I could barely walk with a cane due to hip and knee pain.  After my surgery, I did my physical therapy exercises, but still lacked muscle mass, core strength and mobility.  I also had significant knee pain.   I began to attend water exercise classes regularly late last summer.
Since I started exercising three times a week in the water, I  lost 10 pounds and gained muscle and core strength.  In late February I began adding deep water running for 30 minutes to my water aerobics classes.  I have lost an akatevedderdditional 5 pounds, and slimmed my legs and midriff enough that my husband has noticed!
I also have regained full range of motion in my hips and experience almost no knee pain, thanks to water exercise classes and deep water running.  I may not be able to run on the ground, but I love the feeling of running in the water.
Kate Vedder

 

    Water Training – Jump In to Better Fitness

    Want to build speed and strength without putting excess stress on your joints? Then take your workouts, especially plyometrics(jumping) to the pool. Exercising in water is extremely effective because of increased multidirectional resistance that builds as you move through the water.

    Plyometrics is aimed at making muscles work better and more efficiently rather than making them bigger. It burns lots of calories and increases metabolism too. Doing them in water reduces risk of injury. We do these regularly in Aqua Boot Camp.

    jumpinpool

    Sample Exercise 1: Stand in water just under chest deep with feet should width apart. Tuck both knees to chest without propelling yourself upward. Immediately push your legs back down to touch the bottom of the pool. When the balls of your feet touch the bottom, immediately tuck your knees again.   Do about 40.

    Sample Exercise 2: Stand in water just under chest deep with feet about double shoulder width apart. Jump upward while keeping your legs straight but sealing them together. On the lowering phase bring your legs wide and land.   Repeat immediately as soon as the balls of your feet touch the pool bottom. Do about 40.

    As a certified personal trainer and one of eleven Master Trainers for the AQx Sports system I am always looking and educating myself for new ways to improve the fitness of the average exerciser, inspiring athlete, fitness newbie or someone recovering from surgery. As director of the Aquatics department I would love to help you or find someone that can. Contact me: Heidi@phfitness.com or check out our Aquatics Page or my personal page.